These Cheesy Sausage Cups are the ultimate crowd-pleasing appetizer — crispy, creamy, savory, and incredibly easy to make with just a handful of ingredients. What makes this recipe even better is that I’ve created three versions so everyone can enjoy them: the classic original, a keto/low-carb option, and a diabetic-friendly version designed to keep carbs and sugars low. Whether you’re hosting a party, planning a family get-together, or looking for a make-ahead snack, these versatile cups deliver amazing flavor in every bite. Scroll down to choose the version that fits your lifestyle!
1️⃣ Classic Easy Cheesy Sausage Cups Wonton
Servings: 30 cups
Prep Time: 15 min
Cook Time: 20 min
Course: Appetizer
Cuisine: American
Ingredients
- 1 lb original country sausage
- 8 oz Mexican blend shredded cheese
- ¾ cup chopped red & green bell peppers
- ½ cup ranch dressing
- 12 oz wonton wraps
Instructions
- Heat a skillet over medium-high heat. Brown the sausage and drain excess grease.
- While the sausage cooks, chop bell peppers.
- Place wonton wrappers in a muffin tin and bake at 350°F for 5–10 minutes, until lightly golden.
- In a large bowl, mix sausage, cheese, peppers, and ranch dressing.
- Spoon the mixture into each baked wonton cup.
- Return to the oven for another 5–10 minutes, until the cheese melts and edges are crisp.
- Serve warm. Store leftovers in the refrigerator and reheat in oven/air fryer.
Approx. Nutrition (Per Cup)
- Calories: 85–95
- Protein: 4.5g
- Fat: 6g
- Carbs: 5–6g
Benefits
- High in protein from sausage & cheese
- Quick party appetizer, ready in under 30 minutes
- Uses only 5 ingredients
- Great for meal prep or holiday gatherings
Why It’s Friendly
✔ Easy beginner-friendly recipe
✔ Uses simple grocery-store ingredients
✔ Works for parties, potlucks, game day
2️⃣ Keto / Low-Carb Easy Cheesy Sausage Cups Wonton (Almond-Flour Cups Instead of Wontons)
Servings: 18 cups
Prep: 15 min
Cook: 20 min
Ingredients
For Cups (Keto Shells):
- 1 ½ cups almond flour
- 1 egg
- 3 tbsp melted butter
- Pinch of salt
Filling:
- 1 lb cooked sausage
- 1 cup shredded cheddar or Mexican blend (full-fat)
- ½ cup chopped bell peppers or jalapeños
- ¼ cup low-carb ranch (2g carbs or less)
Instructions
- Preheat oven to 350°F.
- Mix almond flour, egg, butter, and salt → press into mini muffin cups to form shells.
- Bake 10 minutes until firm.
- Mix cooked sausage, cheese, peppers/jalapenos, and low-carb ranch.
- Fill each almond-flour cup with the mixture.
- Bake another 10 minutes until cheese melts.
Approx. Nutrition (Per Keto Cup)
- Calories: 120
- Protein: 7g
- Fat: 10g
- Carbs: 2.5g net
Benefits
- Very low carb — ideal for weight loss or ketosis
- High-protein + high-fat snack that keeps you full
- No flour, no sugar
- Almond flour adds vitamin E & healthy fats
Why It’s Keto-Friendly
✔ Only 2–3g net carbs per cup
✔ Full-fat dairy + almond flour fit keto macros
✔ Sustains energy without spiking insulin
3️⃣ Diabetic-Friendly Easy Cheesy Sausage Cups Wonton (Low Carb, Low Salt, Reduced Fat)
Servings: 24 cups
Ingredients
- 1 lb lean turkey sausage (lower fat + lower sodium)
- 1 cup reduced-fat Mexican cheese
- ¾ cup bell peppers (adds fiber to slow glucose rise)
- ¼ cup light ranch or Greek yogurt ranch
- Instead of wonton wraps:
- 24 mini low-carb tortillas cut into squares
OR - 24 homemade egg white cups (option below)
- 24 mini low-carb tortillas cut into squares
Egg White Cup Option:
- 12 egg whites
- Salt-free seasoning
- Bake 8 minutes in muffin tin at 350°F until they form cups
Instructions
- Cook turkey sausage and drain.
- Pre-bake low-carb tortilla squares (or egg-white cups) in muffin tin for 5 minutes.
- Mix sausage, reduced-fat cheese, peppers, and light ranch.
- Fill each cup and bake 5–7 min until cheese melts.
Approx. Nutrition (Per Cup) for Easy Cheesy Sausage Cups Wonton
- Calories: 60–70
- Protein: 6g
- Fat: 3g
- Carbs: 3–4g
- Sugar: 1g
Benefits
- Lower fat for heart health
- Very low sugar, suitable for diabetics
- High protein = slow digestion, stable energy
- bell peppers add vitamin C & fiber
Why It’s Diabetic-Friendly
✔ Uses lean sausage to reduce saturated fat
✔ Very low-carb crust or egg-white base
✔ Low GI ingredients prevent glucose spikes
✔ Light ranch reduces calories & sugar
